November Self-Care for the Gut: Calm the Bloat, Lift Energy & Sleep Better

As the weather cools and schedules fill up, your body starts whispering for something different: slowness, warmth, and care.

November is the perfect time to shift from the high-energy pace of early fall into deeper nourishment... for your gut, hormones, and nervous system. If you’ve been feeling puffy, tired, or foggy lately, it’s your body’s way of asking for balance.

This month’s focus?
Soothe your gut, calm inflammation, and restore your natural rhythm so you can finish the year energized, not exhausted.

1. Eat to Calm the Gut, Not Inflame It

Your gut is the foundation of your energy, immunity, and mood. When it’s inflamed or overworked, you’ll feel it everywhere; through bloating, fatigue, cravings, or poor sleep.

Try simplifying your meals this month:

• Choose warm, cooked foods over raw salads to support digestion.

• Focus on protein, fat, and fiber at every meal to stabilize blood sugar.

• Incorporate gut-healing staples: bone broth, ginger tea, leafy greens, and roasted root vegetables.

• Limit processed foods, gluten, and dairy for a few weeks and see how quickly the fog lifts.

Try this: Make a pot of Spiced Lentil Soup or Autumn Harvest Crockpot Chicken on Sundays for an easy week of cozy, anti-inflammatory meals.

2. Move Gently, But Consistently

You don’t need intense workouts to feel your best, in fact, too much can raise cortisol and slow digestion.

Instead, focus on movement that grounds you:

• 10-minute morning walks after breakfast

• Light yoga or Pilates for circulation

• Evening stretching to activate the vagus nerve and signal rest

Movement isn’t punishment. It’s medicine for your metabolism and mood.

3. Prioritize Restorative Sleep

Sleep isn’t just downtime, it’s your body’s nightly detox. Poor sleep increases cortisol and blood sugar swings, both of which fuel inflammation and gut imbalance.

To improve your rest:

• Turn off screens 30 minutes before bed

• Sip chamomile or lemon balm tea in the evening

• Keep your bedroom cool and dark

• Practice gratitude journaling to lower stress hormones before sleep

Even one week of consistent, restorative sleep can reset your hunger cues, reduce cravings, and improve digestion.

4. Anchor Your Day with Morning Rituals

How you start your morning sets your hormone rhythm for the rest of the day.

Create a slow, intentional start:

• Begin with warm lemon water + a pinch of sea salt

• Take a few deep breaths or step outside for sunlight exposure

• Eat a protein-rich breakfast like a smoothie or hash to stabilize blood sugar

Try this: Sweet Potato & Kale Breakfast Hash or Protein Power Almond Smoothie

Morning anchors reduce cortisol spikes, balance your circadian rhythm, and prime your body to digest better all day.

This gentle November reset isn’t about restriction, it’s about creating rhythm. When your gut, hormones, and nervous system are in sync, everything else falls into place: energy, digestion, mood, and focus. Your body wants to heal. It just needs consistency, nourishment, and rest.

If your body’s been asking for a reset, the 7-Day Glow Up is your perfect next step.

For just $7, you’ll get:

• A full 7-day anti-inflammatory meal plan
• Grocery lists and easy recipes like bone broth, soups, and smoothies
• Daily gut-healing routines to reduce bloating, balance blood sugar, and restore energy

Start feeling lighter, calmer, and more in sync with your body... one week is all it takes.

Join the 7-Day Glow Up Now!

Xo,

Dr Sheena